How Alcohol Affects Your Body During Perimenopause and Menopause
Alcohol is often seen as a way to relax, unwind, and enjoy social occasions. Many women in midlife enjoy an occasional glass of wine, beer, or cocktail. But as we navigate the changes brought by menopause and perimenopause, it’s worth asking: How does alcohol affect menopause symptoms, weight, and overall health?
Emerging research shows that alcohol can impact women differently during menopause, influencing symptoms like hot flashes, weight gain, and sleep.
This blog explores the connection between alcohol and menopause, helping you make informed decisions about your health.
Does Alcohol Affect Menopause Symptoms?
The short answer is yes. Alcohol has been shown to worsen common menopause symptoms such as:
Hot Flashes and Night Sweats: Many women report that drinking alcohol, especially red wine, triggers or intensifies hot flashes. Alcohol affects thermoregulation, which can worsen night sweats and leave you feeling overheated and uncomfortable.
Anxiety and Mood Swings: While alcohol might seem like a quick fix for stress, it can disrupt your mood and exacerbate feelings of anxiety, which are already heightened for many women during menopause.
Sleep Disruption: Alcohol interferes with your ability to enter deep sleep, leaving you feeling groggy and less rested. Poor sleep can amplify other symptoms, like irritability and cravings.
Alcohol and Menopause Weight Gain
Weight gain is a common concern during menopause, and alcohol can quietly sabotage your efforts to manage it. Here’s how:
Hidden Calories: A standard 5 oz glass of wine has 120-125 calories, but let’s be honest—most of us pour more than that. Over a week, those hidden calories can add up and contribute to stubborn weight gain, particularly around the midsection.
Cravings: Alcohol lowers inhibitions, making it easier to reach for unhealthy snacks. Salty, sugary, or fatty foods often follow a drink, adding even more calories to your day.
Metabolism: Alcohol doesn’t provide any nutrients but is prioritized by your body for metabolism. This means it’s stored as fat, further contributing to weight gain.
Exercise Recovery: Alcohol slows recovery and repair, which can hinder muscle retention and progress if you’re active.
New Research: How Much Alcohol Is Too Much?
Recent guidelines suggest that alcohol should be limited to much lower levels than previously thought. According to Canada’s Guidance on Alcohol and Health, two standard drinks per week is the maximum to minimize health risks.
Drinking more than that increases the risk of serious conditions such as:
Breast cancer
Colon cancer
Cardiovascular disease
Neurodegenerative disorders
Even moderate alcohol consumption has been linked to neurotoxicity, meaning it can cause progressive damage to the brain over time. This raises concerns about long-term cognitive health for women in menopause.
Does Giving Up Alcohol Help Menopause?
For many women, reducing or eliminating alcohol improves symptoms and overall health. Some benefits include:
Better Sleep: Alcohol-free nights can lead to deeper, more restorative sleep.
Reduced Hot Flashes: Many women notice a significant drop in the frequency and intensity of hot flashes and night sweats after cutting back on alcohol.
Easier Weight Management: Fewer empty calories and less late-night snacking make weight loss or maintenance more achievable.
Improved Mood and Energy: Without alcohol’s impact, women often report feeling less anxious, more energetic, and better equipped to handle menopause challenges.
Exploring Alcohol-Free Alternatives
If you enjoy the ritual of having a drink, you’re not alone. The good news is that there are plenty of alcohol-free options that mimic the taste of wine, beer, and cocktails. These alternatives won’t generally disrupt your sleep or worsen your symptoms.
In Summary
Alcohol and peri/menopause don’t always mix well. While you don’t need to give up alcohol completely unless you want to, understanding its effects can help you make more mindful choices.
Whether it’s worsening hot flashes, contributing to weight gain, or disrupting your sleep, alcohol can quietly work against your health goals during this stage of life.
Does alcohol affect menopause? Absolutely.
But by reducing your intake or switching to alcohol-free options, you can better manage your symptoms and overall health.
So, have you noticed alcohol affecting your menopause symptoms or weight? If so, it might be time to rethink how it fits into your life. Small changes can make a big difference.
